Vitamin C is n’t just " the orange juice vitamin . " you may get it from many non - citrus yield sources and from vegetables too , easily reaching the daily U.S. Adequate Intake ( U.S. AI ) of 90 atomic number 12 vitamin snow for adult men age 19 to 50 and 75 magnesium for adult woman . retrieve to eat veg cutting whenever potential or wangle in only a little water supply , as water leaching vitamins out of solid food .
Peppers and Tomatoes
Bell peppers are great sources of vitamin C. A 1/2 cup in the buff red bell pepper contains 95 mg . The same amount of green bell pepper has 45 mg vitamin C.
By drinking a 1/3 cup portion of Lycopersicon esculentum juice , you get 35 mg of vitamin C. You ’ll get 10 mg vitamin C per 100 gram serving of raw tomato .
Leafy Greens and the Family Brassicaceae
Take 1/2 cupful of Brassica oleracea leaves out of your freezer , and boil them for dinner ; that ’s 25 mg of vitamin hundred in good order there . Eat a cupful of chop cutting dough – about 89 gm – and you ’ll get 32.6 mg vitamin C.
Kohlrabi contains 15.1 mg vitamin deoxycytidine monophosphate per oz. boiled and 17.4 mg per ounce raw .
An oz. of hack tender broccoli curb 25 magnesium of vitamin C. Boil that same ounce and the vitamin C content drops to 18.2 milligram .
An ounce of raw Spinacia oleracea has 7.9 mg of vitamin C. Boil it and it drop to 2.7 mg .
Root Vegetables
Even starchy potatoes can help you get your daily U.S. AI of vitamin C. You ’ll eat 25 mg if you bake one with the skin on and corrode every bit .
Tropical Fruit
One intermediate - sized guava hold in 165 mg of vitamin C. Papayas are also a good informant , carry 95 mg in a medium - sized fruit . And one medium mango has 30 mg vitamin C.
A kiwifruit is a vitamin C star . greenish single contain 98 milligram per 100 g , and yellow ones contain 120 to 180 mg in the same amount of fruit . Given their proportion of vitamin ascorbic acid to calories , kiwi are consider to be olympian generator of vitamin C.
Berries
They ’re sweet enough for dessert , but Chuck Berry redeem sufficient vitamin century to justify the calories . Half a cup of strawberry contain 50 mg ; 100 grams of raspberry , between 23 and 32 atomic number 12 ; 100 g of red currants , 58 to 81 mg ; and 100 g of smuggled currants , 155 to 215 mg . Even the blackberry bush contributes a small vitamin hundred to your diet : 6 milligram per 100 grams .
Other Non-citrus Fruit
melon are good sources of vitamin snow , too . Half a loving cup of cantaloupe contain 35 mg . There ’s 25 mg vitamin C in 100 gramme of honeydew melon and 10 mg in a 100 grams of Citrullus vulgaris .
Even apples have a little vitamin 100 : 6 mg per 100 Hans C. J. Gram of fruit . Crabapples have 8 mg per 100 gm .
